Post-18.5. 

Post-18.5. 

TODAY’S W.O.D:

A. Kettlebell Complex: to be completed per side, single-handed, complete on the left side first and then on the right side. Rest 1 minute after completing both sides. Loads to be determined.

1st set: 5 Russian swings + 5 Cleans + 5 Jerks + 5 Overhead Squats
2nd set: 4 Russian swings + 4 Cleans + 4 Jerks + 4 Overhead Squats
3rd set: 3 Russian swings + 3 Cleans + 3 Jerks + 3 Overhead Squats
4th set: 2 Russian swings + 2 Cleans + 2 Jerks + 2 Overhead Squats
5th set: 1 Russian swing + 1 Clean + 1 Jerk + 1 Overhead Squat

B. Strength 101 @ 6PM:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks

Post load for part A and loads for part B to Members Area or comments. Compare to 10/06/17.

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